Sunday, 6 April 2014

TOP 11 PROFESSIONAL BODYBUILDERS

TOP BODYBUILDERS OF ALL TIME

                                  Hi friends, most of us are aware of the name of some famous professional bodybuilders. Here is a list of top 11 professional bodybuilders of all time in the world. This list has been made based on aesthetic quality and pectoral development. The list starting from last is as follows:-

11.  STEEVE REEVES :-

           

                           Stephen L. Reeves (January 21, 1926 - May 1, 2000) was an american bodybuilder and actor. At the peak of his career, he was the highest paid actor in Europe. Also known as 'Hercules'. 


10. ROY CALLENDER :-


                                   Roy Callender earned his Hall of Fame credentials by virtue of being a prolific competitor in a career that spanned 20 years. He won five IFBB pro titles and earned his way into the Mr. Olympia five times, finishing third in 1978.


9. SERGE NUBRET :-


                                           Serge Nubret(October 6, 1938 - April 19,2011) was a french professional bodybuilder, bodybuilding federation leader, movie actor and author. Serge was awarded many bodybuilding titles, including IFBB Mr. Europe(1970) Tall, NABBA Mr. Universe(1976) and WBBG Pro. Mr. World(1977). Also known as 'THE BLACK PANTHER' .


8. FRANCO COLUMBO :-


                                   Franco Columbo (born August 7, 1941) is an Italian actor, former champion bodybuilder and World's Strongest Man competitor.


7. GARY STRYDOM :-


                                          Gary Strydom (born 1960 in Durban, South Africa) is an american IFBB professional bodybuilder. He is notable as being the only person to win a Championship title under Vince Mc Mahon's now defunct World Bodybuilding Federation. After the fall of the WBF Strydom decided to take a long break from competing in the mid 1990s. Prior to the WBF Strydom won four IFBB professional titles.


6. RONNIE COLEMAN :-

                                Ronnie Dean Coleman(born May 13, 1964) is an american professional bodybuilder who holds eight straight wins as Mr. Olympia, a record career total that he shares with Lee Haney. Alongside his eight Mr. Olympia wins as a professional bodybuilder, Coleman holds the record for most wins as an IFBB professional with 26. He broke the previous record(held by Vince Taylor at 22 wins) in Moscow on November 5, 2004.                


5. MARKUS RUHL :-


                                         Markus Ruhl (born 22 February 1972 in Darmstadt, Germany) is an IFBB professional bodybuilder. Ruhl began training at the age of 18 following a doctor's recommendation after sustaining a knee injury while playing soccer. At 120 lb., Ruhl began training hard six days a week until deciding to compete on a professional level five years later. During this period he worked as a used car salesman. He possesses some of the of the biggest shoulders in bodybuilding history, and claims to be one of the strongest bodybuilders alive along with Johnnie O. Jackson, Stan Efferding and Dennis Wolf. 


4. BERTIL FOX :-


                                              Bertil Fox (born January 5, 1951 in St. Kitts) is a British former IFBB professional bodybuilder.


3. LEE HANEY :-

                                        Lee Haney (born November 11,1959 in Spartanburg, South Carolina) is a former american IFBB professional bodybuilder. Haney is the joint record holder, along with Ronnie Coleman, for winning the most Mr. Olympia titles, with eight.


2. LOU FERRIGNO :-


                                      Louis Jude "Lou" Ferrigno (born November 9, 1951) is an american actor, fitness trainer/ consultant, and retired professional bodybuilder. As a bodybuilder, Ferrigno won an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles, and appeared in the bodybuilding documentary 'Pumping Iron'. As an actor, he is best known for portraying the titular role in the CBS television series THE INCREDIBLE HULK and vocally reprising the role in subsequent animated and computer-generated incarnations. He has also appeared in European-produced fantasy-adventures such as 'Sinbad of the Seven Seas' and 'Hercules', and as himself in the sitcom 'The King of Queens' and the 2009 comedy 'I Love You, Man'.                                      

1. ARNOLD SCHWARZENEGGER :-

                     

                                             Arnold Alois Schwarzenegger (born July 30, 1947) is an austrian american actor, politician, bussinessman, investor, and former professional bodybuilder. Schwarzenegger served two terms as the 38th Governor of California from 2003 until 2011. Schwarzenegger began weight training at the age of 15. He won the Mr. Universe title at age 20 and went on to win the Mr.Olympia contest seven times. Schwarzenegger has remained a prominent presence in bodybuilding and has written many books and articles on the sport. Schwarzenegger gained worldwide fame as a Hollywood action film icon. Also known as 'Austrian Oak'.

Saturday, 29 March 2014

HOW TO GET A PERFECT BODY?

                      
                       How to get a Perfect Body?

                      ‘Perfect Body’ intends having killer abs and highly build up muscles. Not only that, if we maintain perfect body, then it increases our strength and stamina. If you want to get strong, you need to spend a few months training heavy. If you want to look like a bodybuilder, you need to do more sets and reps. That means 12 weeks of circuit training.
                                          



The Perfect Program
How It Works: Using the most time-efficient exercises (the squat, deadlift, and dip), our workout minimizes the overall number of moves. This will stimulate the muscles enough to grow without hurting their ability to recover. Each session emphasizes specific parts aimed at strength, muscle gain, and conditioning. Workouts begin with a heavy lift, then move on to fast-paced circuits for a big pump, and finish with a calorie-burning superset designed to leave you gassed.

Directions
Frequency: Perform each workout (1, 2, and 3) once per week, resting at least a day between each session.

Time needed: 30-40 min.

Do It: Complete all the sets for the first exercise in each workout before moving on. Perform the exercises marked “a,” “b,” and, sometimes, “c” in sequence, resting as directed between sets, until all prescribed sets are done. Use the heaviest weight possible for the first exercise. You can probably increase this load as your sets go on. The weight you choose for the 2a, 2b, and 2c exercises should be your 10-rep max (10RM), the heaviest load you can handle for 10 reps on the first set. Stick with that weight for all prescribed sets, doing as many reps as possible with that same weight. Perform all the exercises with explosive—but controlled—speed.



WORKOUT ROUTINE

 

WORKOUT 1

 

1. Front Squat (1)

Sets: 6, Reps: 3
            Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar). Squat as low as you can and then drive with your legs to return to the starting position.
                                                

2. Wide-Grip Pullup (2a)
Sets: 4, Reps: As many as possible with your 10rm
Grab a chinup bar with hands outside shoulder-width. If 10 reps are easy, add weight. If they’re too hard, rest your feet on an elastic band. Complete your reps, rest for 30 seconds, and then go on to the dip.
                                    

3. Dip (2b)
Sets: 4, Reps: As many as possible with your 10rm
Go to a parallel bar dip station and suspend yourself over the bars. Add weight or use a band as needed. Complete your reps, rest 30 seconds, and then go on to the dumbbell RDL.

4. Dumbbell RDL (2c)
Sets: 4, Reps: As many as possible with your 10rm
Keeping your lower back in its natural arch, push your hips back as far as you can, and then bend your knees. Keep the weights in contact with your legs. Complete your reps, rest 30 seconds, and then go back to the wide-grip pullup.

5. Medicine Ball Squat Thrust/Press (3a)
Sets: 5, Reps: Continue for 30 seconds
Hold a medicine ball with both hands and squat down. Then shoot your legs behind you fast so that you go into a pushup position on the floor with your hands on the ball. Reverse the motion quickly to come back up and then press the ball overhead. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go on to the dumbbell swing.

6. Dumbbell Swing (3b)
Sets: 5, Reps: Continue for 30 seconds
Hold a dumbbell (a kettlebell is OK too) with both hands and get into an athletic stance. Let the weight drift between and behind your legs and then explosively swing it up to eye level. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the medicine-ball squat thrust/press.

  

  


WORKOUT 2


1. Hang Snatch (1)
Sets: 5, Reps: 3
Hold the bar with an overhand grip, hands double-shoulder-width apart. Bend at the hips. Explosively extend your hips and shrug your shoulders, pulling the bar straight up in front of your body and then overhead.

2. One-Arm Row(2)
Sets: 4, Reps: As many as possible with your 10rm (Each Side)
Hold the bar with an overhand grip, hands double-shoulder-width apart. Bend at the hips. Explosively extend your hips and shrug your shoulders, pulling the bar straight up in front of your body and then overhead.

3. Single-Leg Dumbbell Deadlift (2c)
Sets: 4, Reps: As many as possible with your 10rm (Each Leg)
Place a dumbbell on the floor and stand on the opposite leg. Balance on the one leg and bend at the hips to grab the weight. Extend your hips and knee to pick it up. Complete your reps, rest 30 seconds, and then go back to the one-arm row.

4. Jump Squat  (3a)
Sets: 5, Reps: Continue for 30 Seconds
Squat down and then explosively jump as high as you can. Immediately begin the next rep. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the medicine-ball slam.

5. Medicine-Ball Slam (3a)
Sets: 5, Reps: Continue for 30 Seconds
Hold a medicine ball overhead with both hands and then slam it into the floor as hard as you can. Catch it on the rebound and repeat. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the jump squat.

6. Snatch Grip Deadlift (3a)
Sets: 6, Reps: 3
Bend down and grab the bar with a doubleshoulder- width, overhand grip. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs.






WORKOUT 3


1. Dumbbell Shoulder Press  (2a)
Sets: 4, Reps: As many as possible with your 10rm
Hold a pair of dumbbells at shoulder height. Squeeze your abs and press the weights straight overhead. Complete your reps, rest 30 seconds, and then go on to the Bulgarian split squat.

2. Chinup (2b)
Sets: 4, Reps: As many as possible with your 10rm
Grab on to a chinup bar with hands shoulder-width apart and facing you. Add weight or use a band if needed. Complete your reps, rest 30 seconds, and then go on to the dumbbell shoulder press.

3. Bulgarian Split Squat (2c)
Sets: 4, Reps: As many as possible with your 10rm
Keeping your torso upright, bend your front knee and lower your body until your rear knee nearly touches the floor. Complete your reps, rest 30 seconds, and then go back to the chinup.

4. Dumbbell Chop (3a)
Sets: 5, Reps: Continue for 30 seconds (Each Side)
Hold a dumbbell with both hands and rotate your torso diagonally as if you were chopping into a tree (keep your feet parallel). Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the split jumping jack.

5. Split Jumping Jack (3b)
Sets: 5, Reps: Continue for 30 seconds
Perform jumping jacks but move your feet forward and back rather than laterally. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go back to the dumbbell chop.